WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at Moderate -Rest 2 Min- 2000m at Moderate *No additional rest between reps. Workout Two (Time) Max Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) Independence 8 rounds 15 Kettlebell Swings (35/25) 30 Unbroken Single Unders (KG conv: 16/11) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single Unders
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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Sebastian + Flounder Freedom (RX+) 16Rounds 1 Rope Climb (Or 3 Strict Pull Ups) 2 Wall Walks 10/8 Calorie Bike Independence (RX) 16Rounds 1 Rope Climb 1 Wall Walk 10/8 Calorie Bike Liberty 16Rounds 3 Zombie Rope CLimbs 3 Inch Worms 8/6 Calorie Bike Target time: 17-19 minutes Time cap: 25 minutes Alternate movements through the workout. Establish your pace in the first two rounds and do your best to maintain. Aim for 60-75 second rounds. Just settle in and do the work, it’s Saturday. Optional Accessory (Checkmark) Mayhem Mini-Pump – Arms and Shoulders 4 rounds: 10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight 10 Bent Over Lateral Raises @ moderate weight 10 Standing KB Crush Grip Bicep Curl @ maintain quality 10 Tricep Dips @ moderate weight *Rest 3 minutes b/t rounds Coodown/Mobility (No...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Checkmark) Ursula Freedom (RX+) Every Minute (20:00) Minute 1 – 50 Double Unders Minute 2 – 3 Squat Snatch (135/95) Minute 3 – 150m Run Minute 4 – 15 GHD’s (Or Stick Sit Ups) Independence (RX) Every Minute (20:00) Minute 1 – 35 Double Unders Minute 2 – 3 Squat Snatch or Power Snatch (115/80) Minute 3 – 100m Run Minute 4 – 12 Stick Sit Ups Liberty Every Minute (20:00) Minute 1 – 50 Single Unders Minute 2 – 6 Alternating Dumbbell Snatch (light) Minute 3 – 100m Run Minute 4 – 15 Sit Ups Target time each minute: Sub 30 seconds Time cap each minute: 45 seconds Be ready to have an elevated heart rate...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (AMRAP – Rounds and Reps) King Triton Freedom (RX+) 18:00 Amrap Teams of 2 (1:1) 14/11 Calorie Row 14 Box JumpOvers (24/20) Independence (RX) 18:00 Amrap Teams of 2 12/10 Calorie Row 12 Box Jump/Step Overs (24/20) Liberty 18:00 Amrap Teams of 2 10/8 Calorie Row 10 Box Step Ups (20/16) Target number of Rounds (each): 8+ rounds Minimum number of Rounds (each) before scaling: 6 Alternate rounds between partners. This is all about the transition off the rower and to the box. Transition quick. The aim of today’s workout is 60-75 seconds per round. Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Front Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Ariel + Prince Eric Freedom (RX+) 30/24 Calorie Bike or 400m Run 20 Toes to Bar 15 Overhead Squats (95/65) 20 Bar Facing Burpees 15 Overhead Squats (95/65) 20 Toes to Bar 30/24 Calorie Bike or 400m Run Independence (RX) 24/18 Calorie Bike or 300m Run 15 Toes to Bar 15 Overhead Squats or Front Squats (75/55) 20 Burpees over Bar 15 Overhead Squats or Front Squats (75/55) 15 Toes to Bar 24/18 Calorie Bike or 300m Run Liberty 20/16 Calorie Bike or 200m Run 20 Hanging Knee Raises 15 Dumbbell Front Squats (light) 20 Up Down 15 Dumbbell Front Squats (light) 20 Hanging Knee...
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